Marathon Training Schedule To successfully complete a marathon, you should first of all have run a half marathon and have that as a basis for the longer distance. For guidance on this training plan please visit www.scottishrunningguide.com

WEEKS UNTIL RACE

WEEKS UNTIL RACE

WEEKS UNTIL RACE

WEEKS UNTIL RACE

WEEKS UNTIL RACE

WEEKS UNTIL RACE

16

15

14

13

12

11

Monday:

Monday:

Monday:

Monday:

Monday:

Monday:

Tuesday: Wednesday: Thursday: Friday: Saturday: Sunday:

Tuesday: Wednesday: Thursday: Friday: Saturday: Sunday:

Sunday:

Sunday:

Sunday:

Sunday:

Saturday:

Saturday:

Saturday:

Saturday:

Friday:

Friday:

Friday:

Friday:

Thursday:

Thursday:

Thursday:

Thursday:

Wednesday:

Wednesday:

Wednesday:

Wednesday:

Tuesday:

Tuesday:

Tuesday:

Tuesday:

Easy Run 30min

Easy Run 30min

Recovery Run 30min

Rest & Stretch-ing session

Rest

Recovery Week

Steady Run 30min

Steady Run 30min

Threshold Run 3x6 - 5 recovery

15 warm up/cool down jog

Threshold Run 2x10min - 5min

Recovery Jog

Threshold Run 2x12min - 5min

Recovery Jog

Recovery Run 25min

Rest / Cross Train

Rest / Cross Train

Rest / Cross Train

Rest / Cross Train

Rest / Cross Train

Rest / Cross Train

Steady Run 30min

Rest Easy Run

30min Long Run

45min

Steady Run 30min

Rest Long Run

60min

Rest & Stretch-ing session

Rest

Rest

Rest & Stretch-ing Session

Kenyan Hills 10min uphill &

15min warm up/cool down jog

Kenyan Hills 15min uphill

effort

Kenyan Hills 22min uphill

effort

Threshold Run 15min & 15min warm up/cool

up

Easy Run 30min

Recovery Run 40min or Rest if

tired

Recovery Run 30min

Run 35 (inc 5x2min hard

with 2min recovery)

Recovery Run 25min

Long Run 75min

Long Run 85min

Long Run 95min

Long Run 105min

Marathon Training Schedule To successfully complete a marathon, you should first of all have run a half marathon and have that as a basis for the longer distance. For guidance on this training plan please visit www.scottishrunningguide.com

WEEKS UNTIL RACE

WEEKS UNTIL RACE

WEEKS UNTIL RACE

WEEKS UNTIL RACE

WEEKS UNTIL RACE

WEEKS UNTIL RACE

10

9

8

7

6

5

Monday:

Monday:

Monday:

Monday:

Monday:

Monday:

Tuesday: Wednesday: Thursday: Friday: Saturday: Sunday:

Tuesday: Wednesday: Thursday: Friday: Saturday: Sunday:

Sunday:

Sunday:

Sunday:

Sunday:

Saturday:

Saturday:

Saturday:

Saturday:

Friday:

Friday:

Friday:

Friday:

Thursday:

Thursday:

Thursday:

Thursday:

Wednesday:

Wednesday:

Wednesday:

Wednesday:

Tuesday:

Tuesday:

Tuesday:

Tuesday:

Recovery Run 40min

Rest

Rest

Rest

Rest

Rest

Threshold Run 2x15min - 4min

Recovery Jog

Threshold Run 20min & 15min warm up/cool

down

Threshold Run 2x20min - 5min warm up/cool

down

Recovery Run 30min &

Stretching

Recovery Run 30min

Run 75 (inc 30@ Threshold pace)

Rest or Cross Train

Rest or Cross Train

Rest or Cross Train

Intervals—4x3min @10k

pace - 2min Re-covery

Rest or Cross Train

Rest or Cross Train

Kenyan Hills 25min uphill

effort

Rest & Stretching

Recovery Run 40min

Long Run 120m

Long Intervals 4x5min @10k

pace - 3min Re-covery Jog

Rest Long Run 135min

Medium Run 60min - 4x5min @10pace - 5min

Recovery Jog

Rest

Rest

Rest

Cross Train 60min

Cross Training 30min

Medium Run 75min

@Marathon Pace

Medium Run 90min—60

@Mara pace - 30 @Threshold

Run 30min over hills, push on

uphills

Recovery Run 30min &

Stretching

Recovery run 20min inc

5x30sec strides & Stretching

Intervals 6x3min @10k pace with 2min

Recovery Jog

Run 40min inc 5x3min @10k pace - 2 min Recovery Jog

Long Run 150min

Race - Half Marathon

Long Run 160 min inc 40min easy/90 mara pace/30 easy

Long Run 180 min inc 60min easy/90 mara pace/30 easy

Marathon Training Schedule To successfully complete a marathon, you should first of all have run a half marathon and have that as a basis for the longer distance. For guidance on this training plan please visit www.scottishrunningguide.com

WEEKS UNTIL RACE

WEEKS UNTIL RACE

WEEKS UNTIL RACE

WEEKS UNTIL RACE

4

3

2

1

Monday:

Monday:

Monday:

Monday:

Tuesday: Wednesday: Thursday: Friday: Saturday: Sunday:

Tuesday: Wednesday: Thursday: Friday: Saturday: Sunday:

Sunday:

Sunday:

Saturday:

Saturday:

Friday:

Friday:

Thursday:

Thursday:

Wednesday:

Wednesday:

Tuesday:

Tuesday:

Rest

Rest

Rest

Rest

Threshold Run 30min

Threshold Run 25min

Cross Train 30min &

Stretching

Run 30min inc 15min

@Marathon pace

Rest or Cross Train

Rest or Cross Train

Run 35min inc 15min

@Threshold pace

Rest

Medium Run 75min

@Marathon pace

Rest Intervals 4x5min @10k pace with 2min Recovery

Long Run 180min—60min

easy/90 mara pace/30 easy

Medium Run 90min, last

45min @Marathon

Rest

Long Run 120min—60min

easy/60min marathon pace

Threshold Run 2x10min with

3min Recovery

Rest

Rest

Recovery Run 20min inc

6x30sec pick-ups

Run 40min inc 5x3min @10k

pace with 2min Recovery

Stretching 30min

Very Easy 15min jog

Long Run 60min @marathon

pace

Race Day